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Woman Recomps in a 3 Month Period, Achieving Arm Progress and Overall Weight Loss with Fasting and Controlled Reps at Home

Read about lowkeyxlowkey's 3-month weight loss journey with fasting and controlled reps at home, leading to arm progress and successful recomping.

Article by Madeleine Smith

A progress pic of a 5'3" woman showing a fat loss from 122 pounds to 120 pounds. A respectable loss of 2 pounds.
F/23/5’3” [122lbs to 120lbs] (3 months) baby delts comin through- finally some arm progress! recomping in a deficit- fasting 3 days/wk & my stomach loves the 24 hr breaks. macro split is 45% carbs, 35% protein & 20% fats. lifting 3-4x/wk at home, focusing on slow & controlled reps w/ perfect form.
Originally posted on /r/progresspics

Introduction

Lowkeyxlowkey, a 23-year-old woman standing at 5’3”, shares her 3-month weight loss journey through a Reddit post. She started at 122lbs and lost 2lbs throughout the 3-month period. Her journey involves a recomping method with a deficit that includes fasting three days a week and following a macro split of 45% carbs, 35% protein, and 20% fats. Lowkeyxlowkey also focuses on lifting 3-4 times per week at home, focusing on slow and controlled reps with perfect form.

Fasting and Macro Split

Lowkeyxlowkey explains that her stomach seemed to enjoy the 24-hour breaks that occurred during her 3-day fasts. She also mentions splitting her macros accordingly with a focus on consuming more carbs and protein than fats. This helped her recomp successfully by allowing her to gain lean muscle mass while losing body fat. According to a study published in the International Journal of Obesity, the high protein and low-fat diet, combined with strength training, helps with muscle mass gain and overall weight loss.

Lifting at Home

With the pandemic situation, Lowkeyxlowkey couldn't visit the gym and resorted to lifting at home. She focused on lifting 3-4 times per week, using weights and resistance bands. She aimed to be consistent with achieving slow and controlled reps to ensure perfect form. Lowkeyxlowkey's lifting routine aligns with the American College of Sports Medicine's recommendation of strength training two or more non-consecutive days per week for better muscle endurance, strength, and overall physical health.

Arm Progress and Final Thoughts

Throughout her weight loss journey, Lowkeyxlowkey noted considerable progress in her arms, with baby delts finally showing up. Her combined fasting, macro split, and controlled reps at home allowed her to successfully recomp and lose body fat while gaining muscle mass. Lowkeyxlowkey's journey is just one of the many collective successes of using a caloric deficit, controlled and consistent strength training, and an appropriate macro split. Remember, each weight loss journey should be approached on an individual basis with various methodologies explored to determine what works best to achieve desired goals.

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Madeleine Smith

Content Lead at MyProgressPics.com

Madeleine is passionate about empowering individuals with the information and tools they need to transform their bodies and lives.